Los Mvmt Training Log Template

Training Cycle  1 - 01/01/2023

Upper Body 1
A1. Weighted Ring dips 
	1.	5x4,4,5,5,6x45
	2.	1x6x45, 4x5,6,5,x50, 5x4x55
	3.	4x4,4,6,5x55, 1x4x57.5
A2. Tuck FL Ring Rows, false grip 
	1.	5x5
	2.	5x5
	3.	5x5
 B1. Bulgarian ring push-ups
	1.	4x8
	2.	4x8
	3.	4x8
B2. Wide Ring Rows
	1.	2x8xbw, 2x6,8x10lb
	2.	4x8x10
	3.	4x8x15
C1. Seated DB Cuban Rotations
	1.	3x6x10
	2.	3x6,8,8x10
	3.	1x4x10 pain in right front delt, 2x15x2.5lb
C2. Reverse wrist curls - EZ bar
	1.	1x10x10each, 2x10x15
	2.	3x10x17.5
	3.	3x10x17.5

Upper Body 2


Lower Body 1
A1. BB back squat
Warmup 45, 90, 130, 160
	1.	5x5x160
B1. RDL’s
	1.	3x8x145
B2. Bulgarian Split Squats




	•	Fill in as many sessions you have in a week. Works for handstands sessions, flexibility sessions, weightlifting sessions, body weight sessions etc.
	•	The numbers underneath the exercise represent the week into the training cycle (micro cycle)
	•	The notation for the exercises is as follows: sets completed x reps completed x load used
	•	I encourage adding specific notes after each exercise as needed